I did a 30 minute time-trial today on my trainer. I am really out of shape. I did a 20 minute warm-up gradually increasing the intensity and finished the warm-up with 5 x 30 seconds sprints with 30 secend recovery. After the warm-up I did a 5 minute rest/stretching and then back on the bike for 1 minute. Then I started the 30 minute time trial. I tried not to start off too fast and burn out. I think I did a pretty good job at keeping at the same intensity during the entire ride. As approached 20 minutes I was ready to get off the bike the legs were burning but I continue to maintain. My speed didn't taper off too much toward the end of the time trial. It only dropped about .2 mph during the last 10 minutes and I was able to maintain an average cadence of 90. Now I have something to guage my training; I plan on doing a time-trial every 4 weeks or so.
To keep myself from getting bored I watch Inside-Endurance Sports by Gatorade on youtube. I watched all 12 episode. It was pretty interesting to watch.
Happy Training Everyone!
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